By focusing on the outside world, our eyes convey a huge amount of images that clutter our perception. Meditation by visualization helps us to stop this constant stream of unnecessary information. Say, you walk along the main street of the city, and you are distracted by flashing lights, neon signs and store’s windows. The opposite happens when you are doing meditation where visualization helps your mind to focus, and it allows you to direct your gaze inward.
Most visualization techniques are based on images of nature: light, earth, sky and mountains. They soothe the senses – thanks to their qualities of purity and, as a rule, take us back to the present moment. As result, our mind relaxes and we start breathing deeply. Once we are able to relax, we can begin awakening the qualities of images that we visualize. The idea is to represent something that soothes and balances our body. If you want your mind to become clearer – imagine a cloudless sky. If you want to feel grounded and confident – think of a strong and powerful mountain. Visualization can take you out of the scope of the narrow thinking and give an exciting feeling of freedom.
Visualization is best suitable for people who learn best through visual images and perceive the world through their eyes. If you are involved in art, painting or design, the meditation by visualization will suit you the most. If you are always remember faces but forget names, then you can extract a lot of fun and benefits from this practice.
Start with making yourself comfortable, perhaps, by taking a sitting position. Close your eyes and straighten your back. Allow your body to gradually become stationary. Concentrate your mind on breath. Observe the way you breathe in and out until you reach a natural rhythm. Then shift your attention to the spine. Feel the stability of its internal rod extending from your legs up to the top of the head. With each breath try to expand more space between the vertebrae.
Next, imagine that your spine is being transformed into sparkling warm light beam. Have you ever noticed how the light seeping through the windows or breaks through the leaves of the trees? Similarly, a ray of sparkling light would fill your entire spine. Can you imagine a growing stream of light coming out of your spine, which breaks down the whole weight of the body, filling the cells entirely? Concentrate on this sensational feeling of light that fills all your being, allow yourself to be bright and shiny, while meditating for 5-10 minutes.
This is just a simple yet effective exercise that will help you quickly get rid of negative emotions in a matter of minutes!